Setting Realistic Healthy Goals For A New Year

The end of one year and the beginning of a new allows us the opportunity to reflect on the past. We can take this time to consider what we want to take forward and what we might prefer to leave behind. Plenty of us have a piece or two of our lives that we would like to improve. Most of us are aware of the resolutions of "I am going to finally get organized" or "I am going to get in shape this year" and the commitment to "enjoy life to the fullest". While those resolutions sound nice; it is more helpful and effective to set clear and specific goals for yourself that set you up for success. 

A lot of resolutions, especially in the media promote physical health goals, of joining gyms and a certain weight loss plan. Perhaps you can use this opportunity to think of ways to set meaningful healthy goals this year, and not just physically, but emotional health too. Maybe you want to start each day with a gratitude journal, learn and practice meditation before bed, treat yourself with more kindness by giving yourself a daily compliment, work on trusting that gut instinct more, returning to therapy to enhance your self-esteem, wanting to set healthier boundaries with family or friends, wanting to be a more authentic you, and so many more options to better yourself in a thoughtful, kind way.

It can be helpful to explore and define your goals with a professional counselor, who could facilitate objectively what you might want to work towards in the new year. Should you choose to set your goals on your own, make sure you break your goals down into smaller steps; share your goals with someone who cares and will help you keep a healthy accountability, and manage your expectations for a realistic outcome. Once you are "there"...don't forget to celebrate that feeling of achievement and reward yourself in the most compassionate way you know how.

If you would like to see if meeting with a therapist can be helpful for you to welcome new healthy habits moving forward contact us at Gaithersburg Counseling Center at 240-274-5680, admin@healingllc.com, or www.healingllc.com

Building Self-Esteem

To some degree, we all face doubts and struggle at times with self-esteem. Thinking about improving your own self-esteem can seem daunting, overwhelming, and raise many other feelings, possibly even related to how you feel about yourself. While working with a therapist to understand how you feel about yourself and how you may have arrived to feel this way there are certain things you can do to help yourself along this healing journey. Below are some ways you can practice turning your self esteem toward a more positive direction.

Practice positive self talk. It is easy to talk critically to yourself, so instead try challenging a thought to a turn it into something more positive.

Try not to compare yourself to others.

Reflect on the accomplishments or times in your life you feel good about.

Get some physical exercise-  its quite empowering and reaps various physical and emotional benefits.

Set a small goal and achieve it. 

Don't beat yourself up: Talk to yourself as you would to a friend.

Focus on the things you can change/control, such as your reaction to certain experiences/events.

Spend time doing activities and things you enjoy.

Practice being in the moment, even for just a few breaths, or minutes.

Take care of you, you are the only one who truly can.

See if you can start with trying out one or two of the above self esteem building activities and check in with yourself about how you may feel. Small steps can lead to great gains to your self worth. If you find yourself struggling with self esteem or are thinking about how a therapist may be able to help you, contact us at Gaithersburg Counseling Center. You may reach us at healingllc.com, 240-274-5680, or admin@healingllc.com.

Exercise and Mental Health

It is no secret that physical exercise is so important for the health of your body. What may be more surprising are the benefits of exercise to your mental health and overall well-being. There are significant ways exercise supports mental health! You have likely heard of the "runner's high", the endorphins (the feel good chemicals) that get released during exercise and other physical activity. Beyond the endorphin release are multiple other reasons to lace up your sneakers and take a walk, or head to the gym. Some of these include:

-Taking the time out for yourself: When else do you make time just for YOU? 

-Making yourself a priority (body and mind).

-Physical activity allows you to focus on the task at hand, and practice being in the moment. A chance to put aside the to-do list/worries/concerns temporarily. 

-You get the opportunity to try new workouts and change it up if you get bored of the latest one. For example, if you are tired from running try a spinning class, yoga, interval training, or any other activity that keeps you moving, motivated and stimulated.

-Challenging yourself-ever thought about rock climbing, trapezeing, or signing up for a 5k run? There may be physical activities that sound intimidating if they are new, but it also allows you the chance to try out something different. By pushing yourself outside your comfort zone you may experience a confidence boost as well.

-Fun-if you prefer to walk with a friend, or join a club sports team it is a great chance to catch up and/or meet new friends and connect while doing your body and mind some good.

-Control-We certainly do not have control over some parts of life, but we can control what we decide to do with our bodies. By keeping a structured time to exercise your muscles allows you to have a little bit of what you can control while perhaps keeping some anxiety at ease.

-Chance to modify-Physical injuries, disabilities or limitations do not necessarily have to keep you from being active; you may need to modify what you had been doing for example, if you were running 3 times per week and developed a foot injury you may need to explore other options such as swimming or bike riding to alleviate pressure on a certain body part while continuing to achieve the benefits of regular exercise.

While it seems easy to come up with an excuse not to exercise, see if you can find a reason TO make that time for yourself.  If starting a new or different exercise routine it is encouraged to check with your physician first. If you are thinking about making some changes in your lifestyle and would like to explore this further with one of our therapists, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680 or visit our website at www.healingllc.com.

Self-Care

Self Care seems to be all the buzz these days. Do you know what it really means?   Further more, what it means to you and what self-care looks like for you. Self-care is literally that; intentionally taking care of ones-self. It is giving yourself the time, love, and attention to nourish your mind, body, and soul. 

A busy mom is a good example of someone who might need a reminder to care for herself. "I don't have time" is a common reason people cite for not engaging in self care behaviors; though what some might not realize is self care can be simple and not necessarily a time guzzler. The last thing anyone seems to need these days is more on his/her plate and added stress. Taking good care of yourself may mean adding a small bit of time to your daily routine, but time spent that you will likely feel throughout the day/week.   Examples of self care include: taking a 10 minute bubble bath; 3 minute breathing exercises; 5 minute daily meditation. Other examples might be: taking a walk each morning; doing yoga a few times per week; scheduling time for a professional massage, leaving work on time to make a healthy dinner for yourself; committing to regular therapy sessions; listening to soothing music or reading a book; scheduling time away (even if for a few hours) with yourself, family, or friends. 

The mom above might wonder how she will make that time happen...But the bigger question is if she doesn't take care of herself, who will and if she doesn't have a self care practice, what is the consequence to her and her family? Is she more irritable, feeling overwhelmed, emotionally and physically exhausted.)  Self-care really is a "return on your investment" It truly is taking good care of yourself to feel like a better YOU, for you and your loved ones. 

How do you take care of yourself? If you do not currently have a routine practice of self care, can you think of what you might like to implement?

If you'd like to discuss this further to see if a professional therapist could be helpful, contact us at Gaithersburg Counseling Center, at 240-274-5680 or admin@HealingLLC.com. Or you can visit our website for more information at www.HealingLLC.com.

More Suggestions for Creating the New You This Summer

Below are a few more suggestions about how to move forward with your life and become the you, you want to be!

Get Rid of Your Old/Unhelpful Habits
So many of us have habits that are not helping us move forward. Some examples of these are wanting to live a healthier life but smoking cigarettes. Or, wanting to be more positive and optimistic but continuing to put yourself down and down play your uniqueness and specialness. Think about what old habits you want to eliminate this season.

Spring Cleaning!
Cleaning of the house, cleaning of the car or cleaning out your closets is common this time of year. Getting rid of old stuff that you never use can free you from some heavy weights you could be carrying around. Give away the things you do not use to someone who could really benefit from them. Giving to others is a great way to make you feel better about yourself. Unload the old and in with the new.

Plant Your Garden
Decorating your home with plants and trees will freshen up the look of your home and help to create a spring atmosphere all around you. More plants in your house means more oxygen. The more oxygen you have, the more clearly you will be able to think, breathing will be easier and cleaner air means healthier lungs.

Health Check Ups: Preventative Care
Sometimes we get caught up in our work and our daily routine and we completely forget about or ignore taking care of our health. We tend to think, unless something is bothering us, we do not have to see the doctor. It’s crucial to acknowledge that many illnesses and health problems cannot be sensed or identified by us in the early stages. That is why it is so important to get checked annually. Make a list of doctors that you need to see: primary care doctors, dentists for teeth cleaning, eye doctors, dermatologist for preventative skin check, women to see their OB-GYN and get their mammogram. Men should also see their primary care doctors and be sure to discuss if there is a need for a prostate exam.
Don’t forget! Get your mental health check up! One screening session with a counselor or therapist can be very helpful in preventative care by helping you build resilience or by giving you the support you need if you are struggling with depression, anxiety, or a difficult life transition.

Get Moving
Moving means living healthier and your energy flowing better through you body. Sign up for yoga classes, go dancing or visit your local gym. Cannot afford it? Try to use websites like livingsocial.com or groupon.com for amazing daily or monthly deals around your area. Various offers and deals can be provided not just for sport centers and dancing or yoga studios but also for good, healthy restaurants, salons, spas and other hot spots where you can treat yourself. Or if you are looking for free ways to get moving, go outside and enjoy the spring air with a nice walk alone or with a loved one or friend. You can also get out your bike, pump up the tires and go for a bike ride in a quiet neighborhood or park. Next time you have an errand to run close to home, try walking to the store and taking the time to enjoy the lovely spring weather, or walk on different streets in your neighborhood instead of jumping in the car to go a few blocks.

Eat Healthy
Try to figure our what types of foods your body needs and eat what makes your body feel good. You can really enjoy healthy eating and not consider it a burden if it gives you energy and boosts your mood. Experiment and try new recipes with different foods such as Quinoa (pronounced Ki-nwa), a plant bearing tasty seeds, because is not a grain, it has an added benefit of helping reduce inflammation, or try adding Bok Choy to your stir-fry, it is a popular Chinese vegetable.

Take Time for Yourself
Try to dedicate at least 20-30 minutes or even an hour each day to you. Relax, practice deep breathing, meditate, listen to your favorite music, take a few minutes to call or text your parents and friends and let them know how you are doing. Do not forget to remind yourself how great and unique you are and to be grateful for all the wonderful things in your life.

Moving Forward
Moving forward can be one of the most important parts of becoming who you want to be. It helps to forgive yourself and others so you can move along in your life and not be stuck in the past. Getting rid of old junk (includes past hurts, bad habits and so on) can be very rewarding and freeing. Forgiving and accepting yourself and forgiving the people who hurt you in the past is the best remedy for your emotional and mental health.

For more information, visit www.HealingLLC.com for details.